Interval Training on Exercise Bikes

If you have spent some time on the exercise bike improving your level of physical fitness, try some intervals for a little variety. Not only will they help stave off boredom, intervals improve your aerobic capacity and increase your calorie burn without having to spend any more time on the bike.

  1. Benefits

    • Interval training is a workout in which you alternate between intense bursts of activity and easy recovery periods. This simple workout does not require any special equipment and it is packed full of benefits. Interval training just one day a week improves utilization of oxygen, ability to burn fat, production of human growth hormone and heart efficiency while reducing your insulin dependency.

      Interval training also functions as a timesaver. A study published in the “Journal of Physiology” evaluated two groups of cyclists. One group did high volume endurance training while the other group did low volume sprint training. The interval group worked out for a total of 2.5 hours over two weeks while the endurance trainers worked out for 10.5 hours. The interval group did 90 percent less training, yet they improved their aerobic capacity and muscle development at the same rate as the other group.

    Sample Workout

    • Designing your own interval workout on the exercise bike is not as complicated as it sounds. After a five-minute warm-up, alternate between two minutes of sprinting followed by two minutes of light pedaling. Repeat for a total of four times and then cool-down for five minutes. Base the intensity of each interval on how you feel.

    Designing A Program

    • There are four variables you need to take into consideration when designing an interval program: intensity, duration of work interval, duration of rest interval and number of repetitions. Each person responds to an interval training program differently. Try experimenting with shorter and longer intervals to find what works best for you. The most common mistake is making your recovery intervals too short, according to the American Council on Exercise. They should be at least as long as the speed intervals. To enhance your aerobic capacity, work up to eight to 10 speed intervals per session. Aim for no more than one to two interval sessions per week.

    Tips & Considerations

    • Any time you start a new workout plan, consult your doctor. Like any other workout, Interval training comes with risks. Interval training in general has a higher risk of causing cardiac events and musculoskeletal injuries, according to the American Council on Exercise. Begin slowly to prevent any overuse injuries. Remember that if your interval training is too intense, it can hurt your bones, muscles or tendons. As your stamina improves, increase your pace and frequency.